Training runningtechnique (pose)

Video footage of running to analyse runningtechnique.
Most important goals of the first session is to get the "student" familiar the perception of;
The bodyweight over the BOF (ball of foot)
The pose, which is about BOF, hip shoulders alignment.The key position from which we can start falling forward from.
Bodyweight leading the movement (instead of legs leading the movement). Learn to run ON, instead of WITH the legs.
Pulling the ankle "under" (directed towards) the hip to recover the swingleg most efficient to get in the next Pose again
Perception is the ability to sense awareness to recognise differences on all kind of aspects; tension and relaxation, slow and fast, easy and hard, noisy and soft, short and long etc. etc.

Category:

Sports

Tags:

• Runningtechnique/
• hardlooptechniek

[hgraves1]

How helpful is the belt? I am having a hard time trasitioning to the pose method. My IT band is actually really tight, and from what I know about pose it should not be hurting so I am obviously doing something wrong. I have shortened my stride big time, so I am not sure what else I need to do. Could it be my range of motion. Help!

[Thjeko]

@hgraves1 Hi, You're probably still braking your movement. This, together with other errors might lead to an overload of the lateral complex (ITBS). Check this vid on my channel; Running technique training (ITBS). Anything recognizable? Also make sure you DON'T RUSH INTO THE PULL, in a false attempt to ensure a quick change of support (high cadence and short strides), by NOT allowing support to take (load) bodyweight. Doing so means braking the movement and tendons especially will not like that!

[Thjeko]

@hgraves1 The belt (if proper used!) might help you to not overstride. Furthermore it can be a nice tool to help you gain the right perception (feeling/awareness of good action and timing) of pulling the ankle "under" the hip.

[KeKambeng123]

Thjeko,im not good in english.but wanna know how the foot suppose to land n swing.look like u r going to strike with ur heel but ended with ur fore foot.is that how its work?how about the leg swing? tq thjeko

[Thjeko]

@KeKambeng123 In pose method we do not to worry about (or focus on) landing. The quality of our landing (touchdown) is greatly influenced by our ability to allow the swingleg to land on its OWN. This can be very hard at the beginning as we're more concerned with finding a safe support (extending the lower leg in front, dorsal flexing the foot) than pulling the leg from the ground.

[pabanil]

How to have a big steps?

Nahum

[Thjeko]

@pabanil Hi, by increasing the angle of lean (degree of falling). A bigger angle means faster falling in which the COM (center of mass) of the body moves faster and further away from the body compared to a smaller angle of lean. Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently.

[9tonite]

But the big question remains: have her race times improved? 

[MarkusAir2000]

I got a slight ankle pain/soarness after run. Im not landing on the heel... Any advice what I do wrong?

[kk6aj]

hello, do you still use the belt? because if the price is reasonable i would consider buying it off you quite gladly???

[bergerkos]

Funny thing what she's doing is quite the opposite to what Gordon Pirie is talking about in his book "Running fast and injure free". The book is available online for free and is a nice book by one of the famous champions who kept training all his life and trained quite a few champions himself. He says landing on the toes is the only safe technique, no matter sprint or marathon. And it works, too.

[micklouie]

How do you get information on using this running technique or get training? It is something I'm trying to learn to get better running form.

[therunningpianist42]

@keithallenlaw: If you watch the very best middle or long distance runners, they land on the ball of the foot like sprinters do. They don't go fast enough to have their heels not touch the ground, but they're not "heel striking" just because their heel touches down, nor do their heels absorb the force- it's just that the foot is loading up potential energy.

[therunningpianist42]

@keithallenlaw: Sprinting is a ballistic activity, as is running- we project ourselves mostly horizontally, but also vertically, to optimize stride length and obviously to overcome gravity and get us traveling through the air. Even if all the active muscle contraction may be put into moving forward, there is still a large amount of vertical forces going on, no matter what. Also, proper running and even jogging isn't a "heel-toe" rolling action, because that doesn't make us of muscle elasticity.

[keithallenlaw]

@therunningpianist42

Running starts with the heal and rolls forward to mid-foot then the ball. Sprinting is ALL ball of the foot. Any professional sprinter will tell you, if you are sprinting correctly, that all of your energy will be projected forward. Running with heal strike will naturally give you an upward movement. Go do the research smart one.

[therunningpianist42]

@keithallenlaw : umm.... running is up and down and not forward? You don't apply vertical forces while sprinting? Wow. Okay, smart one. You probably can't even sprint fast, lol...

[keithallenlaw]

@therunningpianist42 Sprinting is moving forward. Running is up and down. Go ahead and pound your joints, more power to you.